Saturday, February 22, 2014

Final Results

All results are finally in and we have our top Body Fat losers!

Congrats to our top 3:

  1. Connie
  2. Jamie
  3. Alison

The top 3 losers (in a good way) were separated by less than .5% body fat, our top 5 were only also separated by less than a percent!

Everyone made some great changes, some were small, some were large, but either way we are all working toward living just a little healthier and happier.

Make sure to still take the time to prepare some meals for the week, grocery shop, and schedule workouts.  It is hard to be successful when there is not a plan in place!

Spring will be here in just a couple of weeks, hopefully!  To get ready for spring and that warm trip check out

I will be taking some time away for the birth of a little one in Mid-March, so will not be holding another challenge to get ready for summer.  Take some of the recommendations from this challenge to continue your progress and continue to see results.

If you run into other questions in the mean time do not hesitate to reach out!


Monday, February 17, 2014

Recent Readings

Since the weather has been cold and football season is over I thought I would share with you all some recent articles I have read!

Here is some info on all the additives in our foods.

Here is what helped Bode Miller return to the Olympics and win a Bronze medal.

Tips for working out, and not too hard!

Do you drink cows milk?  Check this out

Want to learn how the biggest loser contestants lose so much weight?


Sunday, February 9, 2014

Last week

It is hard to believe but we are starting our last week of the challenge!

I have times set to meet with most of you this week, if we do not have a time set to meet please let me know what day works for you!  

Our goals this week are:

2.) FINAL MEASUREMENTS - We should meet this week

3.) PLAN GOING FORWARD - Are you where you want to be?  Do you still have work to do?  What are you going to do to get there?

I hope you are able to stay warm this week, keep the workouts up, keep planning your food and think about how you will keep your success up going forward!

Results will be revealed next week!

Wednesday, February 5, 2014

Sleep Tips

Since one of our goals this week is sleep I wanted to share some tips and tricks regarding sleep!

How important is our precious sleep at night?  I have a feeling that some think its right up there with gold, while others could care less how much they get. 

Sleep can be very underestimated until it is something you find yourself struggling to get.  There can be many reasons someone is not sleeping:
-New baby, or kids in general
-New job, or work in general
-Caffeine intake
-New puppy
-Neighbors making noise
-Spouse making noise
-And the list can go on and on

So, you miss a night or 2 or 3 or week of a good night sleep. 

What can really happen?
  • Increased risk of car accidents
    • The National Sleep Foundation claims that sleep related accidents kill more than 1,500 people each year.
  • Weight gain

    • Lack of sleep increases your appetite.  Ghrelin stimulates hunger and leptin signals satiety to the brain and suppresses appetite.  Shortened sleep time is associated with decreases in leptin and elevations in ghrelin.
  • Decreased attention span
    • The extra cortisol in our bodies make it hard to concentrate.
  • Decreased learning capacity
    • It is hard to pay attention when you are struggling to stay awake.
  • Low sex drive
    • As our hormones get thrown off with the lack of sleep it lowers our endorphins which tend to make us feel good and confident.
  • Depression
    • Insomnia is typically the first sign of depression.
  • Aged skin
    • The less we sleep to more or bodies release cortisol which can break down skin collagen.
  • Forgetfulness
    • Not only will it be hard to stay awake but hard to concentrate on our daily life.
  • Poor judgment
    • Its harder to make wise decisions when we cant concentrate because of low sleep.
  • Increased risk of sickness
    • When our bodies are not going through the full sleep cycle and repairing ourselves we are more apt to get sick.
  • Anxiety
    • Since we cannot concentrate properly we tend to be over anxious.
  • Mood swings
    • Since our endorphins (feel good hormones) are lower we are not as happy.
  • Sleep apnea
    • Since our body is not recovering at night it starts to shut down and the typical increase in weight lack of sleep causes.
  • Narcolepsy 
    • Since your chronically fatigued your body will want to sleep when it needs it.
  • Higher risk of many chronic diseases
    • diabetes
    • heart disease
    • heart attack
    • stroke
    • heart failure
    • irregular heart beat
    • high blood pressure
    • and possibly death

Do I have your attention?

Here are some other resources to check out!

Saturday, February 1, 2014

Week 5!

Welcome to week 5!

Our goals this week are SLEEP and to work your BACK muscles.

Hopefully your cardio and protein went well this last week and you have healthy snacks planned for the big game tomorrow!

Your goal with sleep is to go to bed early enough to get 8 hours of sleep per night!  Turn on the TV and your devices, turn the lights off and rest.  Avoid caffeine later in the day as well.

Your goal with your back muscles is to work on posture and strengthen your back muscles.  When you find yourself slouching while you are driving, eating, working or standing take some time to sit up!  Your back will thank you.  I even have a reminder on my computer at home to sit up straight while I am working. 

Here are some images of posture to think about!

Here are some exercises to focus on this week as well.
Aim for 50 Bridges per day.  They can be broken up or done all at once.

 Aim for 25 reaches per side per day.  They can be broken up or done all at once.

Good luck and let me know if you have any questions.  Also, think about when you will be able to make it in the week of the 10th for your final measurements.

Thursday, January 30, 2014

Healthy Foods for the big game!

Since this will be a weekend of sitting around and enjoying the Denver Broncos win I wanted to share some healthy snacks and things I plan to prepare for the big game on Sunday!


  • Chili Bar - make a large crock pot of chili and then have toppings to add to the Chili.  Some great toppings include: plain greek yogurt, lettuce, tomatoes, onions and rice
  • Taco Bar - This is so simple, just brown some ground beef or ground turkey in some seasonings and add some fixings!  Great toppings include: Corn tortilla, rice, lettuce, tomatoes, onions, hot sauce, plain greek yogurt, avocado, lime, pico, peppers, jalapeƱos and corn
  • Chicken Wings - Just bake or Grill some un-breaded chicken wings and drumies.  You can then make a great ranch dip by adding ranch seasoning to plain greek yogurt.
  • Cauliflower crust pizza - (blend cauliflower, butter and cheese if you want to create the crust), bake the crust and then add toppings, we like bbq sauce, chicken, pizza sauce and a little cheese, we then put it back into the oven to heat up!
  • Homemade kale chips - they are so easy, just put some kale on a baking sheet, add coconut oil and sea salt, bake until crispy and enjoy
  • Homemade sweet potato fries - similar to the kale chips, just cut up to your liking and add seasonings, coconut oil and sea salt.  Cook until crispy and enjoy
  • Homemade buffalo chips - I will cut either regular or sweet potatoes, season and cook.  I then make a dip of greek yogurt and seasoning salt to dip them in.
  • Potato skins - cut either regular or sweet potatoes in half, bake them with bacon and add chives
  • Broccoli Salad - the dressing is vinegar, truvia, and olive oil mayo.  Then mix the dressing up and pour over broccoli, bacon and sunflower seeds.
  • Potato salad - cut and boil potatoes, after they cool mix with plain greek yogurt, onions, celery, dill, mustard and sea salt
  • Black Bean Brownies - make the brownies like normal but instead of the oil and eggs use pureed black beans, I will also season with cinnamon
  • Banana Ice Cream - mush up frozen bananas and peanut butter, you can even add a couple of chocolate chips for taste
  • Baked Pears - cut pairs in half and bake with cinnamon

Check out this video of Addison excited for Peyton Manning to say "Omaha"

Here is Adam and I at the AFC Championship Game in Denver a couple of weeks ago!

Saturday, January 25, 2014

Week 4

Its hard to believe, but we are getting ready to start week 4!

I hope your workouts are going well, that you are taking some time to meal plan and enjoying that you are feeling good with your new choices.

Our week 4 goals are:

I challenge you to eat some protein every time you eat throughout the day.  You might need to keep some nuts, jerky or protein powder with you to support this but I know it can happen.

I also challenge you to do cardio every day!  Even if it is for 10-15 minutes.  Walk up/down stairs at work and home, sneak in some jumping jacks during commercials on TV, park far away when your going to the store, mall walk, or if your daring go outside!

It will be tough to do cardio every day with the cold weather we are supposed to have but everyone has an extra 10-15 minutes somewhere in their day to do something.

Enjoy your week, stay on track and I will send some healthy Super Bowl tips out later this week!